Ready & Packaged Foods
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Hearty main dish rich in protein and iron
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
110
KCAL / 100G
Carbs
8.5g
· 31%
Protein
7.2g
· 26%
Fat
5.1g
· 43%
Fiber
1.2g
Vitamins
B12
1.1µg · 46% DV
B3
2.3mg · 14% DV
B6
0.18mg · 11% DV
B2
0.11mg · 8% DV
Minerals
Zinc
2mg · 18% DV
Sodium
320mg · 14% DV
Selenium
7µg · 13% DV
Phosphorus
85mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.1g
MONOUNSATURATED
1.7g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
Sear the beef briefly, then cook it gently with the lid on until it softens. A low, steady simmer is better than a hard boil, which can make lean pieces seem tougher.
They can break down when added too early, cut too small, or stirred frequently. Cut even-sized chunks and add them once the beef is partly tender.
Often, yes: resting gives the meat, vegetables, and seasonings time to blend. Cool leftovers promptly, refrigerate them, and reheat until steaming hot.
When cooled and refrigerated within two hours of cooking, it generally keeps for 3 to 4 days in a sealed container. Discard it if it develops an off smell, bubbling, or an unusual appearance.
Yes, freeze it in meal-sized portions for convenient leftovers. The potatoes may become softer or grainier after thawing, and thawed stew should not be refrozen.
A crisp salad, yogurt, or a cucumber-yogurt side adds freshness to the rich stew. A salad with lemon or peppers provides vitamin C, which helps the body absorb iron from the beef.
It can work well as a post-workout meal because it combines protein from beef with carbohydrate from potatoes. Add vegetables or yogurt for a more balanced plate; a very oily version may feel heavy immediately before exercise.
Usually not, especially when using a tougher cut of beef. Cook the beef until partly tender first, then add the potatoes so they hold their shape.
Chuck, shoulder, brisket, and shank are well suited because their connective tissue softens during slow cooking. Lean quick-cooking cuts can become dry if simmered for a long time.
They may need to watch the salt, particularly if the stew contains stock cubes, packaged broth, or added salty condiments. Build flavor with onions, garlic, tomatoes, herbs, and spices rather than relying heavily on salt.
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Nutrition data compiled from USDA FoodData Central and scientific sources.